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Long before the current trend of low-carbohydrate diets, we were obsessed with low-fat and fat-free. Today, there is the camp of people who aim to avoid fat, while high-protein advocates say a plate of bacon and eggs for breakfast every morning is just fine. What should we believe about fat? Fat is one of the three macronutrients (along with carbohydrate and protein) that are essential to our bodies. Fat helps your body to build brain and nerve tissue as well as cell walls, protects your organs, helps your body to absorb and transport fat-soluble vitamins (A, D, E, & K), and provides your body with energy to fuel physical activity (if you relied solely on stored carbohydrate for energy you'd run out of steam before lunch!). Fat also helps to make food taste and smell good and plays a role in satiation, so that you do not get hungry too quickly. From the perspective of someone who wants to lose weight, fat is more calorie-dense than the other two macronutrients (nine calories per gram versus four). A meal high in fat, therefore, is generally high in calories. But fat does not make someone fat. Over-eating causes weight gain. From the perspective of doctors and groups such as the American Heart Association, saturated fat can increase one's risk of heart disease - the recommendation is that saturated fat be limited to no more than one-third of our total fat intake. To be informed about the caloric value and fat content of foods in general is helpful, but getting caught up in counting grams and calories is no realistic way to live. And to label foods "bad" or "good" based on fat content is taking the issue out of context. For instance, avocados are high in fat - and calories - but also include protein, potassium, folic acid, thiamin, riboflavin, biotin, niacin, pantothenic acid, vitamin E and vitamin K. Being high in fat does not mean this fruit should be avoided. If you enjoy it, incorporate it into your diet in a way that supports your overall health and fitness goals. What about a big, juicy half-pound cheeseburger, loaded with saturated fat? Is it "bad" or "good?" In and of itself, it is neither. If you have heart disease and eat a cheeseburger like this everyday, I think you would agree that does not honor your health, but the choice to eat it does not make the food bad. The bottom line is fat is a necessary nutrient that, like most
foods, when eaten in moderation offers a number of health benefits
and provides a tasty treat! Last month we began our two-part series on overcoming exercise excuses, aka barriers, delving into "I am too busy to exercise" and "I hate to exercise." Could you relate to either or both? If so, I hope you found the suggestions useful to help you begin and/or stay on track with your exercise program. This month we'll tackle two more. Excuse #3: "I don't have the energy to workout." While exercise can energize you, it is necessary to address the root cause of your lack of energy. Does it stem from physical or mental exhaustion or lack of proper sleep? Are you sedentary most of the day, creating inertia that leads to the feeling of low energy? Once you determine what is taking up all of your energy, identify ways to create more energy for yourself. For example, you may combat a lack of sleep by managing your time and activities in the evening such as eliminating caffeine and alcohol, turning off the TV by a certain time, or soaking in a warm bath. Once you have the real issue pegged, you can direct your mental energy towards a solution. Excuse #4: "Exercise doesn't work for me - Lack of results may stem from a number of issues. Are your expectations realistic given how long you have exercised? Have you dieted frequently in the past, causing your body to resist letting go of excess weight? Trust that your body is making changes that you cannot see. In the meantime, focus on other benefits, such as improved endurance, sense of accomplishment, and reduced stress. If you are a long-time exerciser who has hit a plateau, consider
your exercise program. Do you cross-train? The body responds well
when you vary your exercise activities. Do you know how many calories
you are burning? Are you exercising at the optimum heart rate for
your current fitness level and goals? If you do not know the answer
to these last two questions, consider calling my office. With the
use of tools such as accelerometers (a pager-like device worn on
the waistband to track calories burned) and heart rate monitors,
I have helped long-term exercisers to finally see results. These
tools take the guesswork out of exercise so that you know you are
exercising effectively to get the results you want. I am here to
help! 4 Weeks to
a New You! Are you and your body on speaking terms? If not, in 4 short weeks you will learn the secrets for reclaiming control over your eating habits, learn to eat guilt free, discover eight steps for achieving Physical Wealth and how to use a simple formula for eliminating stress and anxiety from your life! This four-week event is no hype, no sales pitches, no fluff, no nonsense. This event is the REAL DEAL! Best of All, It's FREE!!! Healthier Outcomes' "New You TeleSeminar Event"
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most respected Intuitive Eating, fitness and business coaches. WHEN WHERE COST Click here for full details and to register
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Here
we are in the middle of August! Can you believe how fast the year
has gone by? After our extended heat wave, I am looking forward
to fall and some (hopefully) cooler weather!
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